Protein for a lactose intolerant, soy allergic vegetarian.?!
I find it really hard to get enough protein in my diet. There must be something - preferably something easy - I can take to get the protein I need every day. I probably average 15g or so of protein, which isn't nearly enough to keep me healthy.
Any ideas?
Answers: This sounds like something out of a horror story, but I'm a lactose intolerant and allergic to soy vegetarian.
I find it really hard to get enough protein in my diet. There must be something - preferably something easy - I can take to get the protein I need every day. I probably average 15g or so of protein, which isn't nearly enough to keep me healthy.
Any ideas?
Don't worry. There are more options available then you'd think:
* Eggs
* Pulses - e.g. beans, chickpeas, lentils
* Quorn
* Nuts & seeds
* Peanut butter
* Tahini (sesame paste)
* Hummus
* Wholegrains - e.g. wholemeal bread, porridge oats, brown rice, wild rice, quinoa
In terms of milk, there are also other alternatives beside soy:
-Rice milk (such as “Rice Dream” and "Kallo")
http://www.tastethedream.com/products/ri...
http://www.goodnessdirect.co.uk/cgi-loca...
- Nut milks like almond milk (“Ecomil”)
http://www.nutrichef.co.uk/shop/product....
- Oat milk (“Oatly”)
http://www.oatly.com/
- Quinoa milk (“Ecomil”)
http://www.nutrichef.co.uk/shop/product....
- Coconut milk (“Biona”, “Blue Dragon”)
http://www.bluedragon.com/product/view.a...
http://www.goodnessdirect.co.uk/cgi-loca...
- Hemp milk (“Living Harvest”)
http://www.worldpantry.com/cgi-bin/ncomm...
Rice milk is usually available at supermarkets but you may have to look in Health Food Shops for the other alternatives. Try Holland & Barretts, or shop online at Goodness Direct. You could also try making your own milk at home if you wanted. Here are some recipes: http://members.tripod.com/~iskra/nomilk/...
Happy tasting!
protein shakes, bars, supplements
Beans and rice.
Rice milk, almond milk etc. would be a good source. A lot of protein powders that are from milk, especially whey protein isolate, contain very little lactose and unless you are very intolerant should be fine. So for easy high quality protein (40 grams or so) try WPI with rice milk or in a smoothie with juice.
I love beans and cashews.
Peanut butter
If you are having those problems then why would you even want to be a vegetarian?
We are meat eaters and need the meat protein to be healthy.
Peanuts are a good help.
Nuts and beans.
Nuts, beans, seeds, whole grains.
Legumes besides soy. Pinto beans, black beans, navy beans, lentils, pigeon peas, peanuts, etc. There is nothing restrictive about your diet at all. If you were allergic to all legumes, then that would be a problem.
Are you sure you're counting your protein properly? A single serving of pasta has 12 grams of protein. Unless you're living on salads and broths, you're definitely getting more than 15 grams already.
You have quite a problem. Try the recipes here...
Seitan*
Gluten
Beans & dried peas
Grains
Its really not a problem. I am vegetarian, and allergic to eggs, wheat, soy, corn, tomato, nuts, peanuts, and commercial dairy. I use raw, organic milk, straight from the cow. Even the most intolerant or milk allergic people can tolerate raw milk just fine. Commercial milk is full of growth hormones, steroids, antibiotics, medications, and other things the animal was fed-soy being one of them. You can easily get your protein from beans, legumes, pulses, leafy greens, and whole grains such as quinoa, millet, flax, amaranth, oat groats and buckwheat. Most soy is genetically modified with the DNA of other plants, insects and persticided (google "roundup ready soy for details) Soy is the leading cause of adult onset food allergies. Evil stuff as far as I am concerned. 15 g or protein is plenty. The "RDA" is a bunch of hype designed to support the milk and meat industries. I have been veggie for years and my protein level is fine-I take no supplements or vitamins. Just be sure to eat a well balanced diet and you should be fine. Don't buy into the garbage that vegetarians don't get enough vitamins and protein-its all codswallop. You can get healthier sources of protein, without the fats and cholesterol that come from animals.
You needs lots of other legumes to take the place of soy. Eat lentils, chickpeas, peas, peanuts and beans. Also make sure to get grain protein - quinoa is a great choice because it's a complete protein and is also a good source of calcium and iron. There is even protein in fruits, veggies (especially dark green veggies) and mushrooms. You might be getting more than you think if you're not taking produce into account. It sounds like eggs are an option for you, too.
You have fallen prey to THE PROTIEN MYTH.
Here is an excellant article on the subject.
http://www.drmcdougall.com/misc/2007nl/a...
Dr. McDougall has a free newsletter with lots of health news & the main site has a great archives.
I too am Allergic to Dairy(Casien), Soy, Gulten & about 45 other foods. It can be done.
Here is some great GREEN SMOOTHIE info
http://www.emaxhealth.com/14/1182.html
Ouinoa & Buckwheat have very high Protiens levels along with Nuts, Seeds, Legumes(Highest protien is Lentils).
Slainté (to your health)
Rice protein powders/beans/nuts/Raw vegan fruit bars/cereals
Veg proteins that contain no soy:
Complete proteins include spirulina, quinoa, buckwheat, hempseed, and amaranth.
Legumes/Beans: Garbanzo beans (Chickpeas), Pinto beans, Black beans, Kidney beans, Lentils, Lima beans, Navy beans, Split peas, Baked beans, Pinto beans, Adzuki, Anasazi, Black-eyed peas, Cannellini, Cranberry beans, Fava beans, Mung beans, Pink beans
Grains: Quinoa, Amaranth, Barley, Cornmeal, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Bulgur, Whole wheat bread, Wheat germ, Wheat, Wild rice, Spelt, Teff, Triticale, Whole wheat berries, Whole wheat couscous
Vegetables: Raw seaweed, Raw spirulina, Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini, Potato
Fruits: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
Nuts & seeds: Almonds, Cashews, Soynuts, Brazil nuts, Hazelnuts, Pistachios, Macadamia nuts, Pecans, Walnuts, Filberts, Hemp Seeds, Peanuts, Flax seeds, Pumpkin seeds, Sesame seeds, Sunflower seeds
Other: Seitan, Almond butter, Peanut butter, Soy free meat substitutes (such as Amy's)
Milk alternatives: Hemp milk, rice milk, almond milk, oat milk, etc.
dayum! You all messed up, good luck!